The standing barbell curl couldn't be more basic for building the biceps. At first, you take a medium-wide grip (approximately shoulder-width) on the bar to hit the bicep directly, although later on you can vary the grip to the degree that you personally feel the greatest results. As with all exercises, start with a weight that becomes progressively more difficult to lift after about the fifth rep. This strain rams the blood into the biceps. Remember, this is a power-building as well as a muscle-building exercise so don't be afraid to handle the poundage. Only your forearms should move. Keep your elbows stationary. If you allow them to move, the deltoids will do the work and you will not get 100% bicep action.